Please check here regarding sessions.
Currently Coastal CrossFit will run sessions as per our regular schedule. We will keep you posted on weather conditions at the box and cancellations at least 30 minutes prior to class times.
Don’t take risks- only come in to train if safe to do so.

A. Back Squats 5-5-5, 3 x 5 reps

B. AMRAP in 10 minutes:
6 Push-ups
12 Pistols
30 Double-unders

Photo: Phil & Michael – Spirit of OPEN & Best dressed. Both earning 3 points for their team. ❤️❤️

Five rounds for time:
12 Pull-ups
12 Dumbbell Bench Press *
Run 360
* Choose difficulty and weight on bench around mostly unbroken sets.

Photo: Bernie – After 25.1 smiles 😀
Thank you Penny for stepping in and being the in-house photographer will @GrantWilliamsPhotos was away. You have done an amazing job!!!

Partner workout:
For time:
50 Cal Echo (or 50 Cal Row)
100 Deadball/Sandbag Over shoulder
50 Cal Row (or 50 Cal Echo)

*Alternating Handstand Hold/Plank

Static hold must be maintained for cal/reps to count.
Cal/reps to be shared anyhow.
I.e. P1: Accumulates cal/reps, P2 on Handstand hold, then swap.
P1: Accumulates cal/reps, P2 on Plank hold, then swap.
Continue until all cal/reps are accumulated.

Photo: Congratulations to Penny for capturing the “Photo of the Week 25.1” – a cracker photo of Phil.
A Coastal CrossFit Shirt coming your way!!!

Note: Athletes have the opportunity to complete/repeat the OPEN workout. Remember dress-ups are encouraged for every OPEN workout!!!

For athletes that don’t wish to repeat the alternate workout is provided.

OPEN 25.1
AMRAP as possible in 15 minutes:
3 Lateral burpees over the dumbbell
3 Dumbbell hang clean to overhead
30ft Walking lunge (2 x 15ft)

Alternate workout:
AMRAP 20 minutes: Running Cindy
1 Round of Cindy (2-3-4-5-6-7…)
Run 200m (Front door out and back)

*Increase by 1 Cindy round, each round.

Cindy Round:
5 Pull-ups
10 Push-up
15 Squats

Photo: Carlie has only just started with us completing her first OPEN workout on Saturday – Whooo hoooo!!!
Congratulations to all of our first timer OPEN athletes. We could not be prouder!!!
Our first time OPEN athletes: Craig, Ian, Blake, Laure, Jorja, Goody, Carlie, Izzy, Gail, Athalia, Swanny, Sue, Tim, Sam, Lachie, Lachie K.

The fun is about to begin…
Read here to see our plan for the Open.
Dress in your team attire and join us at 7am for a fun morning.

Chloe’s Cafe will be open in the morning for coffee upon arrival.

AMRAP as possible in 15 minutes:
3 Lateral burpees over the dumbbell
3 Dumbbell hang clean to overhead
30ft Walking lunge (2 x 15ft)

*After completing each round, add 3 reps to the burpees and hang clean to overhead.
Be sure to watch Workout and Movement Standards

CrossFit Open 25.1 will be announced at 6am.

A. Technique – quality focus.
Position & Speed
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats

B. EMOM x 12 minutes:
Strict Gymnastics Pull/Push
*Alternate between pull/push
Min 1: Pull, Min 2: Push.

Every 3 minutes for seven rounds or until failure:
5 Wall Walks
10 Toes to Bar
15 Wall Ball 9/6kg

*Goal to complete reps within 1:45-2:00 minutes on first rounds, and hold repetitions across all rounds. Scaling provided.

AMRAP in 18 minutes:
Run 200m
Flexed arm hang 30 seconds
100 Skips
Deadball hold 60 seconds *
Echo bike 500m
L-Sit hold 30 seconds

*Heavy with the goal of unbroken.

Three rounds for time:
15 Chest to bar Pull-ups
25 Hand release Push-ups
Run 400m